Sheet Pan Sweet and Sour Shrimp

Love Chinese sweet and sour shrimp, but not all the calories and fat? This delicious, healthy, one-pan Sweet and Sour Shrimp recipe is fantastic for satisfying that craving. Crisp, delicious vegetables paired with pineapple and tender shrimp in a light ginger sauce also makes for a healthy meal-prep idea.

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Making Chinese Sweet and Sour Shrimp at home

At most restaurants, sweet and sour shrimp recipes typically included a heavy sweet and sour sauce that’s loaded with sugar. The shrimp is typically deep-fat fried and when paired with the white rice, it comes out to be a very calorie-heavy meal. It’s not uncommon for a typical Sweet and Sour take out dish to contain over 1000 calories!

In this post I’ll show you how to make a healthier sweet and sour shrimp that tastes amazing. Made with fresh, crisp vegetables and sweet pineapple, this easy sheet pan recipe is great for a busy weeknight.

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I developed this sweet and sour shrimp recipe because I was tired of passing over one of my favorite Asian dishes. I made this sweet and sour recipe to be much more healthy by adding more vegetables, adding more pineapple and instead of frying the shrimp, everything is baked on a sheet pan.

This cooking method not only makes this Sweet and Sour Shrimp recipe much healthier, it’s also much less time consuming. It’s the perfect weeknight dinner idea, and a fantastic meal prep option for anyone that wants a healthy lunch option!

Here’s how I made this simple, delicious Chinese Sweet and Sour Shrimp recipe:

What do I need to make sweet and sour shrimp?

You’ll need carrots, red bell pepper, broccoli, fresh pineapple, and snow peas.

I typically buy frozen shrimp in the freezer section at my grocery store. This is usually the most economical. For this recipe you’ll need raw, peeled shrimp with the tails removed.

I would not recommend pre-cooked shrimp. When it is cooked along with the vegetables it will become rather tough and chewy. Raw shrimp, when cooked along with the vegetables, will be much more tender.

What is the best place to buy shrimp?

I’ve found the most economical place to buy shrimp is Costco. Costco has several sizes of shrimp. I recommend buying raw shrimp, with tails-removed. Check out my post for my 15 Favorite Things I Buy at Costco for Healthy Meals and Snacks.

How do I make sweet and sour sauce?

The sauce for this sweet and sour shrimp recipe is very flavorful and delicious. It’s also much lighter than the over-heavy, calorie laden sweet and sour sauce that you’ll typically find at a restaurant. Here’s what my sauce includes:

• Soy Sauce
• Hoisin Sauce
• Honey
• Orange Juice
• Fresh ginger
• Crushed red pepper flakes

You’ll notice that there is very little refined sugar in this sauce (Hoisin sauce does contain refined sugar). The sweetness comes from the honey which is a natural sweetener.

Simply whisk the sauce together and pour over the vegetables, pineapple and shrimp. Toss together to coat. You can either do this is a mixing bowl, or directly on your sheet pan. (Doing it directly on your sheet pan means one less dirty dish that you’ll have to wash later!)

Place all ingredients on sheet pan and bake

Once you’ve coated the vegetables, pineapple and shrimp with the sauce, place everything on a sheet pan in a nice even layer, and bake for 12-15 minutes. Yep, that’s all you need!!

Add some pepper, and enjoy!

Once this delicious Sweet and Sour Shrimp comes out of the oven, add a little pepper, if you like, and enjoy right away.

To keep this dish on the healthier side, I like to serve with cauliflower rice instead of regular rice. This helps eliminate some processed carbs and calories.

If you love this baked shrimp recipe, be sure to check out my post on How to Cook Crab Legs in the Oven! 

Do you love shrimp? Be sure to check out our other popular shrimp recipes:

• Sheet Pan Lemon Pepper Shrimp and Vegetables
• Air Fryer Coconut Shrimp
• Healthy Shrimp Tacos
• Shrimp Stir Fry with Noodles
• Shrimp Rossini Pasta
• Sheet Pan Shrimp Fajitas
• Spaghetti Squash Shrimp Pomodoro

How do I meal prep shrimp?

I will add about 1 cup of cauliflower rice into the bottom of my meal prep containers, and then add 1 1/2 cups of the Sweet and Sour Shrimp. When you’re ready to reheat, place in the microwave and reheat on high for 1 1/2 – 2 minutes. Healthy meal success!!

Get the Tools: I absolutely love these glass meal prep containers. In fact, I created a post specifically on the Best Meal Prep Containers that I use and love. I listed the link to buy these containers (Amazon) in the post.

Do you need some easy recipes to meal prep on the weekend? I personally love meal prepping to help me make smarter choices during the week. For this recipe, I like to pair it with seasoned cauliflower rice, which you can find in the frozen food section at your grocery store.

Do you love cooking with cauliflower rice? Check out some of my recipes that are great paired with cauliflower rice:

• Chicken Burrito Bowls
• Honey Sesame Chicken
• Cauliflower Shrimp Fried Rice
• Healthy Unstuffed Peppers
• Vegetable Beef Stir Fry
• Sheet Pan Cashew Chicken
• Broccoli Beef Stir Fry Recipe

If you loved this delicious Chinese Sweet and Sour Shrimp recipe, then check out some of my other similar Healthy Dinner and Meal Prep ideas:

• Healthy Cashew Chicken Recipe
• Sheet Pan Citrus Salmon and Asparagus
• Stuffed Taco Zucchini Boats
• Healthy Taco Stuffed Peppers
• Vegetable Beef Stir Fry
• Grilled Salmon Salad – the perfect meal prep salad recipe!
• Cauliflower Chicken Fried Rice
• Air Fryer Shrimp Tacos
• Ground Beef and Ramen Noodles

Here’s the recipe for my delicious, healthy Sheet Pan Sweet and Sour Shrimp:

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Sheet Pan Sweet and Sour Shrimp

Erin Indahl-Fink

Love take-out food, but not all the calories and fat? This delicious, healthy Sheet Pan Sweet and Sour Shrimp recipe is fantastic for satisfying that craving! Crisp, delicious vegetables paired with tender shrimp in a light ginger sauce also makes for a healthy meal-prep idea!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Dinner/Main Dish

Cuisine Asian

Servings 4

Calories 333 kcal

Equipment

• Sheet Pan These USA stainless steel sheet pans are great for one-pan meals!
• Mixing Bowls These stainless steel mixing bowls are an essential cooking tool for every kitchen.

Ingredients

  

1x2x3x

• 1 lb. raw shrimp peeled and tails removed
• 2 cups broccoli florets rinsed and trimmed
• 1 1/2 cups fresh pineapple sliced
• 1 cups carrots sliced
• 1 cups snow peas rinsed
• 1 cups red bell pepper sliced
• fresh ground pepper optional

Sauce:

• 2 Tablespoons soy sauce
• 1 Tablespoon honey
• 1 Tablespoon Hoisin sauce
• 1 Tablespoon orange juice
• 1 1/2 teaspoon fresh ginger grated
• 1/4 teaspoon crushed red pepper flakes

Instructions

 

• Preheat oven to 400 degrees. Lightly spray a baking sheet pan with non-stick cooking spray. Set aside.
• In a small bowl, whisk together the soy sauce, honey, Hoisin sauce, orange juice, ginger and red pepper flakes. Set aside.
• To a large bowl add the raw shrimp, carrots, broccoli, peas and red bell pepper. Pour the sauce over the top of the vegetables and shrimp and toss together to coat. Pour all of the ingredients onto the prepared sheet pan, and spread out evenly on the pan.
• Bake at 400 degrees for 12-15 minutes. Remove from oven and let cool for a few minutes before serving. Top with fresh ground pepper, if desired.

Notes

How to Meal Prep: Pair with cauliflower rice, and add to meal prep containers. Reheat for 1 1/2 – 2 minutes in the microwave for a super healthy lunch or dinner idea.

Nutrition

Serving: 1gCalories: 333kcalCarbohydrates: 70gProtein: 11gFat: 1gSodium: 2737mgSugar: 41g

Keyword meal prep shrimp, sweet and sour shrimp recipe, sweet and sour shrimp, sheet pan dinner, healthy sweet and sour shrimp

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